Minerals are inorganic compounds that are necessary, like vitamins, for the body to carry out normal physiological functions.

Minerals
are much simpler in chemical form and are relatively more stable
compared to vitamins, which can be destroyed from exposure to heat,
chemical reactions or even sunlight.

There are essential minerals
that our body needs as well through our diet, and they are generally
classified as macro-minerals or micro-minerals, depending on the amount
needed. Some essential minerals include calcium, magnesium, potassium,
sodium, zinc and iodine.

Not a replacement

Why use a multivitamin mineral supplement?

First and foremost, a multivitamin/mineral supplement is not a replacement for a proper diet.

Supplements
are only necessary to ensure adequate intake of essential vitamins and
minerals that are not acquired through diet alone.

Always consult
your physician, as overdosing on certain vitamins and minerals can lead
to toxicity, which can cause havoc on your body.

Your goal should
always be to get your essential nutrients from your diet. A healthy diet
should be rich in vegetables and fruits. However, sometimes you will
not be able to get all the nutrients from food alone.

Inadequate
nutrient intake may arise from sickness; stress (including stress from
exercising); poor quality of fruits and vegetables (due to poor
nutrients in soil and environment grown); or you just can't eat enough
(veggies, especially, are quite filling).

Situations like these
may require supplementation. If you are going to supplement, make sure
the multivitamin/mineral supplement is derived from whole food sources;
that it contains natural forms of vitamins instead of synthetic form,
like in the case of vitamin E.

This is so that it falls within the
recommended nutritional dosage, and if it doesn't, that the dosage is
not anywhere near toxic levels.

Fish oils

Fish oils are oil from fish, and a
great source of omega-3 fatty acids. It is particularly rich in EPA and
DHA, which are forms of omega-3 fatty acids.

They are important for cardiovascular and brain/nervous system
health. Like vitamins/minerals, deficiencies in omega-3 fatty acids have
been linked to certain health problems such as memory loss.

Our
cell membrane is made up of a phospholipid bilayer. Fats, especially
omega-3, help maintain the integrity of that membrane, which leads to
better transfer of nutrients into and out of the cell.

If you have a poor cell membrane it will be more difficult to transport nutrients across the cell.

It's easier to get omega-6 fats because generally they are in the plants and animals we eat.

The major problem of our current diet is that we eat way too much omega-6 in comparison to omega-3.

If
your diet includes lots of meat, processed food (think corn beef), and
fast food, then you are probably ingesting way more omega-6 fats than
you need.

Like anything in life, there has to be balance.

Fish over meat

I'm a big advocate of getting most if not all nutrients from food.

Eating about one to two fish servings per week (113 g or 4 oz = 1 serving size) is what most health experts recommend.

However,
eating more servings is perfectly fine especially as a protein source.
It is a great idea to substitute fish for meats because fish generally
have less saturated fat and fewer calories per serving when comparing to
meat.

If you are unable to get enough omega-3s from your diet, supplementation may be a viable option.
However, always consult your physician before starting any fish oil supplements.

I
prefer taking the liquid form compared to the capsule form because it's
quick and easy. If you want to avoid the fishy taste of the liquid
version, capsules are great options as well.

You may need to take more than one capsule, though, to get the proper amount.

Research
studies have found that positive effects of omega-3 supplementation
used dosages of 5 g or more. But do follow the instructions on the
label.